Stick to the basics like Whey protein after a workout, I make a smoothie....1.5 scoops of whey protein 1 frozen bannana and a small handful of frozen blueberries I add skim milk and a little bit of water to help if it is too thick of a shake. The fruit is just as good because this will help raise your insulin levels to help shoot that protein right into your system where it is needed so badly. That is important right after your workout. Try to take the shake within 15-20 min of the end of your workout. Sooner is even better! Good luck.

I workout pretty hard at the gym. I am getting ready to hit some jack3d. pretty excited heard a bunch of good things.

What about a post work out supp? Is it important to take one or is it just opinion? If it is important, what are the best post-supps?

At the risk of sounding like an advertisement, here is my .02 cents. Research suggest whey protein taken after exercise is one of the most important times to take it...at least 20 grams within 1 hour of physical activity such as working out. Protein taken in this manner will enter the bloodstream within 15 minutes, and be on its way to the muscles you just worked out. This will allow the muscles to begin to repair immediately.

Secondly, this is one the best times to try to achieve an insulin spike. Also, taking BCAA and glutamine will also help the muscles repair after working out. Studies also suggest this is the best time to take creatine, for which it will be the most effective.

More importantly, within 30-60 minutes post workout, the body begins to release the hormone cortisol, which is counter productive to building muscles. Taking a post work out supp that helps block cortisol will result in better gains.

My current ****tail for post workout includes: two scoops of afterglow, 10 extra grams of glutamine with BCAA, ISO-OPC, 30 grams unflavored whey protein, banana, and ice in a blender. About an hour later, I will eat my dinner to replace the carbs, etc. IMO opinion, post workout is more important than pre workout.